Three Easy-to-Make, Immunity-Boosting Recipes for the Family

According to healthcare professionals, apart from getting vaccinated and maintaining all pandemic preventive protocols, it is also necessary to boost our immunity system in these troubled times. But most consider immunity boosting food as boring and unpalatable.  

Therefore, we asked Subrata Kundu, Sous Chef at Grace, the restaurant at the Kolkata Centre for Creativity, if it is possible to prepare immunity boosting dishes at home which are easy to make, are tasty, and eye-catching. Grace is known for its &lsquosatvik&rsquo menu which banks on fresh and seasonal ingredients.

Kundu believes that a low-fat, plant-based diet can help boost the body&rsquos immunity to various illnesses.  He reiterated that fruits and vegetables provide nutrients such as vitamin C and vitamin E, which can boost immunity. Because many vegetables, fruits, as well as plant-based foods are also rich in antioxidants, they help reduce stress.

He offered three recipes from his repertoire which can be easily made at home.

Dawn and Chia                  

An immunity boosting drink which consists of fruit juices, vegetable and chia seeds

To blend

Baby Spinach 20gm

Pineapple Juice 70ml

Apple Juice 70ml

Orange Juice 20ml

Honey Syrup 5ml

Chia seeds 3gm

Finishing

Soda (optional)

Black salt to taste (optional)

Method

Blend all the ingredients

Pour it in a chilled glass

Top up with soda (optional)

Stir it properly

Garnish with a dehydrated pineapple slice and pineapple leaf

Sprinkle black salt to taste (optional)

Cracked Wheat and Lentil Fried Ball

A crunchy appetizer that every family member will love

Ingredients

Cracked wheat (Dalia) 50gm

Moong dal 50gm

Raisin 10

Garam masala 1 teaspoon (tsp)

Cinnamon powder 1/2 tsp

Salt 1/2 tsp

Ghee 2 tablespoon (tbsp)

Refined oil 100ml

Chana dal 20gm

Panko (flaky bread crumbs) 60gm

All-purpose flour 2 tbsp

Corn flour 2 tbsp

Kasundi 2 tbsp

Curry leaf 10gm

Onion 50gm

Green chili 3

Chopped ginger 15gm

Chopped coriander 10gm

Method

Boil dalia (cracked wheat) in a medium pan but do not boil for more than 5 minutes

Strain and dry for 10 minute

Take a pan, put 3 tbsp of ghee and fry the lentils until they turn slightly golden in colour

In another pan, heat oil, put chopped ginger, onion and chopped green chilli. Cook gently. Add dalia and lentil and cook till done

Now add ½ tsp of cinnamon powder, 1 tsp of homemade garam masala, and salt to the mixture

Finally, add chopped raisins and coriander leaf 

Transfer the entire content to another pan and let it cool down. The mixture must be non-sticky and not too dry

Make roundels from the mixture

Add 2 tbsp of corn flour and 2 tbsp of all-purpose flour to 3 to 4 tbsp of water to make a uniform mixture

Sprinkle panko on a platter

Dip each ball in the batter and then quickly roll them in the panko

Heat oil in a sauce pan and fry the roundels until golden and crisp

For the dip

In a mixer jar, blend roasted chana dal, chilli, curry leaf and kasundi together

Serve the hot golden fried roundels with the dip

Carrot, Orange and Greens Salad

A colourful salad rich in nutrients  

Ingredients

Carrot shaves 70gm

Orange 2 (large and fresh)

Ginger 15gm

Beetroot 50gm

Iceberg lettuce 100 gm

Mint leaves 3 to 4

Coriander stem 15 gm

Black pepper 5 gm

Honey 30 gm

Balsamic vinegar 30 ml

Lime 1

Olive oil 25 ml

Method

Make a liquid mixture of fresh orange juice, crushed ginger, coriander stem and black salt

Soak carrot shaves into the liquid overnight

Cut beetroot round slice and marinate with Thai chilli, olive oil and lime juice

Salad dressing

In a bowl, add balsamic vinegar, honey, orange juice, black pepper and mix all the ingredients together.

Garnishing

Cut fresh slices of orange and dehydrate in the oven

Assembling

Place lettuce on a plate

Make a flower shape with soaked carrots and place it on the side of the lettuce

Add round beetroot slices on the plate

Place some fresh mint leaves and dehydrated orange on top

Drizzle with some honey orange balsamic dressing on the plate